Heavygan: Because there shouldn't be a pause between the words "heavy" and "vegan" when you think about lifting weights.

For the last year, I've continuously kept some form of a training log going - either with handwritten notes compiled into a binder or, more recently, in the form of a tumblr-log that complements my actual blog, Vegan Atlas (they're both linked in my signature if anybody's interested). However, since tumblr doesn't really make discussion and feedback super easy, I've decided to cross post my log on this forum and in my tumblr-log.

Notes: - Upon further calculations, and seeing the scale continuous wave between 122 and 123, I think I'm going to bump my calories up. There is no reason I'm still so low other than apprehension. 1,800 is what I'd be burning doing nothing. And I do quite a lot.- Return of the Jedi was on SpikeTV while I did my warm-up cardio. If this happened every time I did cardio, life would be perfect.- Going to switch from barbell shoulder presses to dumbbells and see if I see progress. I have been.- High volume > everything.- I found myself falling into IF today and didn’t really have much to eat before the gym, maybe 200 calories. So, at about 11:30 p.m. post-gym, I still had 1,600 calories to crush. I'm still working on crushing food so pictures will be added later.

Macros: 42/141/136I cannot eat any more food. Waiting until 11:30 p.m. to eat of your macros is a bad idea. However, in three hours I did manage to take down the following and plan on having big eats tomorrow to compensate. Plus, tomorrow's lower body power day - I need all the calories I can get!

Today felt great. I was pumped walking into the gym, I was pumped stumbling out of it. I attribute much of this to the fact that I broke parallel on squats for virtually every rep, dead lifts flew up, and I went ass-to-ankles on every single leg press. I felt like I could have lifted the world today. I know a lot of people hate leg days but I think, hands down, lower body power days are one of my favorite things in the whole world. Maybe it's because my upper body strength leaves a lot to be desired and I like to focus on my strengths. However, I don't think that's a bad thing.

Eats are still going for the day so total macros will be posted later. However, my dinner was so good I wanted to go ahead and put up a picture while I debate how to fill out the rest of my macros.

TVP and salsa mini-quesadillas topped with nutritional yeast cheese, served with a side of a chili beans and guacamole.

Nicholas: Cincinnati chili is awesome - it's one of the few things I miss about home now that I'm permanently living in Cleveland but I think I'm perfecting it slowly.

I dig Clif Builders but wish they were ... better. Ha. I don't know how to explain it, I always think it's going to be awesome to eat one and then, about half way through, I'm just not that into it anymore.

And I love how Layne has PHAT set up but I wanted to tailor it more to what I know works best for me. So far, I'm loving this split - I definitely get why so many people hype it.

Today felt great. I was pumped walking into the gym, I was pumped stumbling out of it. I attribute much of this to the fact that I broke parallel on squats for virtually every rep, dead lifts flew up, and I went ass-to-ankles on every single leg press. I felt like I could have lifted the world today. I know a lot of people hate leg days but I think, hands down, lower body power days are one of my favorite things in the whole world. Maybe it's because my upper body strength leaves a lot to be desired and I like to focus on my strengths. However, I don't think that's a bad thing.

Eats are still going for the day so total macros will be posted later. However, my dinner was so good I wanted to go ahead and put up a picture while I debate how to fill out the rest of my macros.

TVP and salsa mini-quesadillas topped with nutritional yeast cheese, served with a side of a chili beans and guacamole.

Notes:I reached a different kind of intensity today. Instead of prowling around the squat rack, banging my fist against my chest to Blacklisted (I know, I know), I found myself rocking back and forth on the balls of my feet, nodding my head to Bane. Focus and determination definitely got me over the wall I was facing on my shoulder presses and bench. I refuse to buy into the "females don't have upper-body strength" mentality - I will hit a triple digit bench within the next four months.

I’m not sure how to work out the rest of my week’s split: there’s no way I can lift the day before Xmas Eve, Xmas Eve, or Xmas because my work schedule is all over the place and those will be the first, and only, three days I'll see my parents for who knows how long. Are these excuses? No, because I have three options:

1.) Run through all four work-outs without a rest day.2.) Only do lower-body hypertrophy tomorrow/Thursday.3.) Do a combo of lower-and-upper on tomorrow/Thursday, cutting out the big lifts.

I suppose we should see how I feel tomorrow after work/running errands.

Macros: (to be edited in along with my pictures probably)

Mocha java BBQ tofu steaks with basil-dill-nutritional yeast brussel sprouts, kale, and onions, served with a side of TVP (not pictured).

* However, I'm switching to higher fat/lower carbohydrates until Xmas Eve since I won't be lifting for those three days and, when I asked my parents what they wanted me to make while they were here, my mom responded, "Your famous vegan pizza. And cookies. Pancakes, too." I wish she knew she that not only did she just summarize my favorite Rzl Dzl song but all of FMM.

Front Barbell Squat1x6x651x8x651x8x70Speed work despite first time attempting.

Incline Leg Press1x10x1701x8x1701x10x160

Seated Calf Raise1x12x1401x12x1351x10x130

Seated Leg Curl1x10x701x7x701x10x70

Notes:I’m glad I didn’t let feeling severely under the weather deter me from hitting the gym today. Definitely helped clear my head and I walked out sore, smiling, and feeling, at least temporarily, better. The iron, literally and mentally, gives me such a pump. I don’t know how to really describe it. Though much of this could be attributed to the fact that, for the first time, I listened to Have Heart and Verse while I lifted. So much positive aggression, put me in such a good place. If you think that’s an oxymoron, you’re doing it wrong.

Eating 30 minutes before lifting definitely was a good call today, especially with my energy lacking from having a slight fever all day. I think I can get used to this.

Switched to dumbbells for bench because some guy was doing ¼ squats in the rack. I don’t like to judge people but he was seriously using the same weight that I warm-up with to do this. I can’t really judge given that today just proved how weak my arms are since 20s were hard to handle. I’m not going to let it get me down – just another mountain climb to get to where I want to be.

Looking forward to back and shoulder hypertrophy tomorrow, I just hope my body can handle it.

My work gave out free coupons for frozen mini-pizzas to compensate us working a lot right up until Christmas. We, of course, have a vegan one with a whole wheat crust. The best part? It clocks in at 150 calories TOTAL and … IFMM perfectly. Well, with some PWO protein and veggie additions (I still prefer homemade/yes, I’m still having pizza on Christmas day with my parents. Come at me, gains.)

Seriously. IIFMM, I do it. Layered protein-ice-cream … thing. A crumbled Clif bar micro-waved topped with frozen protein sludge, covered in chocolate peanut butter, a chopped banana, almonds, and sunflower seed butter. Fuck cake, this was the best thing I've eaten in a long time.

Last edited by vegansludge on Thu Dec 22, 2011 8:57 pm, edited 1 time in total.

Front Barbell Squat1x6x651x8x651x8x70Speed work despite first time attempting.

Incline Leg Press1x10x1701x8x1701x10x160

Seated Calf Raise1x12x1401x12x1351x10x130

Seated Leg Curl1x10x701x7x701x10x70

Notes:I’m glad I didn’t let feeling severely under the weather deter me from hitting the gym today. Definitely helped clear my head and I walked out sore, smiling, and feeling, at least temporarily, better. The iron, literally and mentally, gives me such a pump. I don’t know how to really describe it. Though much of this could be attributed to the fact that, for the first time, I listened to Have Heart and Verse while I lifted. So much positive aggression, put me in such a good place. If you think that’s an oxymoron, you’re doing it wrong.

Eating 30 minutes before lifting definitely was a good call today, especially with my energy lacking from having a slight fever all day. I think I can get used to this.

Switched to dumbbells for bench because some guy was doing ¼ squats in the rack. I don’t like to judge people but he was seriously using the same weight that I warm-up with to do this. I can’t really judge given that today just proved how weak my arms are since 20s were hard to handle. I’m not going to let it get me down – just another mountain climb to get to where I want to be.

Looking forward to back and shoulder hypertrophy tomorrow, I just hope my body can handle it.

My work gave out free coupons for frozen mini-pizzas to compensate us working a lot right up until Christmas. We, of course, have a vegan one with a whole wheat crust. The best part? It clocks in at 150 calories TOTAL and … IFMM perfectly. Well, with some PWO protein and veggie additions (I still prefer homemade/yes, I’m still having pizza on Christmas day with my parents. Come at me, gains.)

Seriously. IIFMM, I do it. Layered protein-ice-cream … thing. A crumbled Clif bar micro-waved topped with frozen protein sludge, covered in chocolate peanut butter, a chopped banana, almonds, and sunflower seed butter. Fuck cake, this was the best thing I've eaten in a long time.

Great training!

OMG THAT FOOD LOOKS SOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOO GOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOOD!!!!!!!!!!!!!!!!!!!!!!! (Especially the last one)